1 Child Pose (Balasana)

Calm down before starting your yoga session by taking a moment to relax. Breathe deeply and slowly as you do the child pose, imagining that there is a turtle's shell on your back to protect you. You can use this pose to relax any time you want in between exercises.

Kneel down, close your eyes and put your forehead slowly on the ground. Rest your arms next to your body. Breathe deeply and slowly, and relax.

2 Sun Salutation (Suryanamaskara)

This dynamic sequence is the best way to start the day, ensuring you are attentive and stimulated but calm at the same time. The sun salutation stretches all your muscles and favors balance. It is also a great warm-up before a yoga session.

Begin with the mountain pose and stretch from toes to head, and keep your arms upright like an arrow.

Breathe in and bend backwards while pushing up your collarbone, then lower your head slowly. Breathe five times.

Now try to bend your torso and head slowly backward while resting on your elbows.

Get up slowly and carefully until you are in your starting position.

4 Downward Dog Pose (Adho Mukha Svanasana)

In Sanskrit 'adho' means downwards and 'svana' dog. Dogs hunt, but they like to dig as well.

Get on all fours, hands under your shoulders and knees below your hips.

Get up on your toes, extending your legs as you raise your bottom. Get as much weight on your hands as on your feet. Breathe deeply five times.

5 Cobra Pose (Bhujangasana)

This pose strengthens your spine and improves posture. It opens up your chest and thorax and helps you to breathe deeply, so that your blood gets a lot of oxygen. It's a great posture against fear and anxiety.

Lie down, face to the ground, hands on the floor and fingertips pointing to your head.

Stretch your shoulders backwards so that your back is bent and your arms straight.

Breathe in deeply and move your head backwards to accentuate the curve of your back. Ensure that your chest is totally released and breathe five times.

Breathe out and place your head slowly on the ground. Relax while you breathe five times.

Kneel down, head on the ground and arms stretched, and relax.

6 Cat-Cow Pose (Bidalasana)

The cat-cow pose softens and strengthens your back, like a reed which bends in the wind but never breaks.

Get on all fours, hands under your shoulders and knees below your hips.

Breathe in and bend your back, looking upwards. Position your tailbone as high as possible and stretch all your back muscles.

Return your back to neutral position.

Breathe out and hunch your back as much as possible. Try to touch your chest with your chin.

Repeat the exercise alternating between the two movements and controlling your breathing.

7 Shoulderstand (Sarvangasana)

The shoulderstand stimulates the circulation of your vital energy. It is a very good pose to practise before exams and competitions as it helps you to build up courage and concentration.

Lie on your back and relax your spine before starting. Hold your knees against your chest and breathe deeply.

Stretch your spine and fold your legs.

Look up and bring your knees to your chest. Breathe deeply ten times.

Hold your body with your arms and move your bottom up. You should not feel any tension in your back or neck.

Stretch your legs upwards. Your back should be straight and your chin should rest on your chest. Again, breathe deeply for ten times.

Fold your legs and unroll your spine slowly on the ground. Relax and if you want, you can hold your knees as in position 1.

8 Fish Pose (Matsyasana)

A perfect posture to free up your chest and increase your lung capacity. The fish also helps if you are constipated. In Sanskrit 'matsy' means fish, so feel free and light like a fish floating in the water.

Lie down on your back, palms to the ground, legs stretched and face relaxed. Take five deep breaths.

Push on your elbows to lift up your chest. Let your head fall back slowly and take ten deep breaths. After that, get back to a lying position and relax.

Lie down and relax.

9 Head to knee Pose (Janu Sirsasana)

This pose softens the lumbar region and increases the mobility of your hips. Your abdomen receives a massage as you bend down, which favors your digestion.

Sit with a straight back and palms on the ground. Flex feet. Look in front of you and breathe slowly.

Fold your right leg and bring it to your thigh. Make sure that your shoulders are perpendicular to your left leg.

Breathe in deeply and lift up your arms. Relax your belly completely and stretch your left leg, so that the back of your knee touches the floor.

Breathe out and lean forward trying to touch your right foot. Look in front of you and try not to lift your shoulders. Breathe five times. After that, repeat with your left leg.

10 Lord of the Dance Pose (Natarajasana)

This pose develops your sense of balance and can be a big challenge. It strengthens your leg muscles and stretches your spine.

Stand upright and breathe deeply and slowly.

While putting your weight on the right leg, bend your left leg and hold your foot with your hand. Stretch out your right arm to the top. Fix your gaze on a non-moving object.

Lean slightly forward while pointing your right hand to the front. Push your left foot to your left and extend your spine. Lift up your chest and breathe deeply five times.

Bring your left leg slowly to the floor and lower your right arm. Relax and bend your body forward until you touch the ground. Take five deep breaths in this position and finally get up.

11 Triangle Pose (Trikonasana)

This pose helps you to improve your posture and strengthen your legs. It also requires good balance and concentration.

Stand upright and spread your arms open.

Move the toes of your right foot slightly inwards and pivot your left foot so that it points to the left. Breathe out and bend slowly to a side.

Try to put your left arm on your left leg. Move your head looking to your right arm. Release your chest and breathe five times.

12 Eagle Pose (Garudasana)

This pose requires good balance and is intended to relax and strengthen your back muscles. You will feel you have the wingspan of an eagle.

Put your weight on your right foot and lift up your left leg. Cross it over your right leg and hook it behind.

Cross your arms at elbow height until you make your left and right palms meet. Look straight ahead and keep your balance. Breathe ten times before unfolding.

Relaxation

Lie down on your back and ensure you do not get cold after you have done your exercises. Close your eyes and put your hands on your belly. Feel how your belly goes up when you inhale and down when you exhale. Concentrate on this movement for about five minutes.